Tag: antioxidants

Cherries – The Healthy Christmas Treat

Todays post is about Cherries.

In my last post about Gout I mentioned that eating Sour Cherries could assist with this condition. With Christmas approaching, these fruits are popping up in our supermarkets. I thought some research into cherries was a good idea.

Here is what I found out.

First of all, there are two main cherry species:
Sweet Cherries (Prunus avium L.), which are what we often see in the supermarket, sold as generic fresh cherries.
Sour Cherries (Prunus cerasus L.) are mostly used in processed products such as frozen, canned, and juices or typically preserved for cooking purposes or for making cherry brandy.

Within these two species, there are more than 80 different varieties of cherries grown within Australia. Different varieties are harvested at different times. This means that different varieties of cherries are available from November to January.

Are they healthy?

Overall cherries are a good source of vitamin C, potassium, fibre, and other nutrients that the body needs to function optimally. They are packed with antioxidants and anti-inflammatory compounds. The amount and type  of antioxidant can vary, depending on the variety.

It is the unique combination of these vitamins, minerals, anti-oxidants and anti-inflammatory compounds which act together. This enables cherries to deliver health benefits not available in supplements.

These little stone fruits contain powerful antioxidants called anthocyanins, which provide a variety of health benefits, and give cherries with their rich red colour.

Research conducted by the USDA Human Nutrition Research Centre on Ageing at Tufts University, confirmed sour cherries contained similar or higher amounts of antioxidants compared to blueberries, blackberries, strawberries and raspberries.   At least one serving of cherries (100 grams) per day is required. Though additional servings do deliver more benefits.

What are the health benefits?

The health benefits of antioxidants are wide ranging. The flavonoids found in cherries and other fruits help reduce and combat oxidative stress, a condition that is linked to multiple chronic diseases and premature ageing.

Antioxidants are necessary to clear the body of damaging free radicals and they are most effectively acquired through diet. If we don’t consume enough antioxidants, damage can occur. This can lead to degeneration and disease including cardiovascular disease, arthritis, cancer, inflammatory conditions and neurological diseases.

Other studies have found that eating cherries effectively reduced inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.

Plus, they can decrease uric acid levels in the body, making them especially beneficial for those with gout.

Overall, research has confirmed that cherries have significant health benefits. Such as slowing or inhibiting the progression of cancer, ageing, neurological diseases, cardiovascular disease and inflammatory conditions.

What about tart or sour cherries?

Tart cherry juice and concentrate have been found to accelerate muscle recovery and decrease exercise-induced muscle pain. It has also been found to prevent strength loss in elite athletes, such as cyclists and marathon runners.

Eating sour cherries or drinking tart cherry juice may also help improve sleep quality. This may be attributed to the fruit containing melatonin, a substance that helps regulate the sleep-wake cycle. This is why sour cherry concentrate is often included in sleep supplements.

So, not only do cherries contain several powerful plant compounds that can help reduce inflammation, but also eating them may improve sleep, slow ageing, and assist exercise recovery.

Sounds like a lot of good reasons to enjoy these delicious red fruits this Christmas.

Enjoy.

Till the next post,

Live clean n prosper.

Sources – (The Victorian Cherry Assoc – Healthline )

A bit about Dragon fruit.

Todays post is about Dragon Fruit.

A friend of mine has given me a cutting of a dragon fruit plant and we are looking forward to growing our own. I will share what I know and also what I have researched about this strange looking fruit.

So, what is Dragon Fruit?

Dragon fruit is the fruit of several types of cactus that are indigenous to South America. It is cultivated throughout tropical and subtropical regions of the world including Southeast Asia, the Caribbean, Florida in the United States and Australia.

The English name “dragon fruit” has its origin from around 1963, due to the leather-like skin and prominent scaly spikes on the outside of the fruit. Theses fruits are also known as pitaya, strawberry pear, cactus fruit, Kaktus madu, night-blooming cereus and Belle of the night.

There are 3 different types of dragon fruit all with slightly leafy looking, leathery skin.

Pitaya blanca or white-fleshed fruit has pink skin with white flesh. This is the variety most commonly seen.

Pitaya roja or red-fleshed fruit has red skin with red flesh.

Pitaya amarilla or yellow fruit has yellow skin with white flesh.

The fruit normally weighs from 150 to 600 grams; some may reach up to 1 kilogram. It is usually juicy with a slightly sweet taste that some people describe as a cross between a kiwi, a pear, and a watermelon. The texture closely resembles kiwi fruit and the seeds have a nutty flavour.

Is it a healthy fruit?

Dragon fruit has many potential health benefits. It is low in calories but rich in vitamin C, minerals, fibre and contains several types of potent antioxidants.

The antioxidants Beta-carotene and lycopene are the plant pigments that give the fruit its vibrant colour. These natural substances protect the cells from damage by free radicals that can lead to diseases like cancer and premature ageing.

Dragon fruit is one of the few fresh fruits that contain iron. Iron is important for moving oxygen through the body and breaking down food into energy. And the vitamin C in dragon fruit helps the body take in and use the iron.

The fruit contains it’s own specific type of prebiotic called dragon fruit oligosaccharide (DFO). 

A recent study suggested that DFO changed the composition of the gut micro biota by increasing the beneficial bacteria. The DFO also had the ability to stimulate immune-related genes. These and other helpful bacteria can kill disease-causing viruses and bacteria. They also help digest food and strengthen the immune system.

Dragon fruit is also a great source of magnesium, a nutrient needed for over 600 biochemical reactions in the body.

It’s naturally fat-free and high in fibre. 

This surprisingly healthy fruit can be eaten on it’s own or added to salads, smoothies and yogurt. We are looking forward to being able to eat our own homegrown dragon fruit in the future.

Till the next post,

Live clean n prosper.

Sources – ( Healthline – WebMD – Science Direct )

The Queensland Davidson Plum

Todays’ post is about the Queensland Davidson Plum. We have just spent a week holidaying in Cairns and this fruit makes a regular appearance on restaurant menus.

 I didn’t know a lot about this native fruit, which is considered highly nutritious. I have done some research and here is what I found.

 The Davidson plum is an Australian Native food with it’s earliest known mention by ‘The Gardeners Chronicle’ in 1876.

 There are several species of Davidson Plum, naturally growing from far-northern New South Wales to tropical north Queensland.

The species found mainly in N.S.W is Davidsonia jerseyana and is classified as endangered. The Davidson plum commonly found in Queensland, Davidsonia pruriens, is not.

More about the Qld variety

This species of rainforest tree naturally grows in the coastal and upland rainforests of northeast Queensland. The species is also grown commercially in mid-north coastal areas of New South Wales and on the Atherton Tableland in north Queensland. The Queensland Davidson’s plum, is a taller tree than the other species, reaching up to 12 metres high.

 Its fruit is larger, firmer and generally grows on the upper branches of the fruit tree, rather than along the trunk. The fruit superficially resembles the European plum and contains 2 flat fibrous seeds.

 Davidson plums are not often eaten as fresh fruit due to the intense fruit acid and low sugar content. This gives them a sour taste with a slight bitterness.

 All the health benefits

 The flavour of the fresh fruit may not be popular, however the fruit has other properties that have contributed to its demand.

 The deep, dark purple fruit with blood red flesh contains high levels of anthocyanins, natural pigments that are strong antioxidants. An antioxidant powerhouse, the plum has levels higher than the blueberry, which is renowned worldwide as the ‘health-promoting fruit’.

 Antioxidants hold a number of benefits for human health, potentially preventing and delaying diseases such as Alzheimer’s disease, autoimmune and cardiovascular disease, cancer, and diabetes.

 The substantial amount of antioxidants means you only need to consume small amounts and still receive the equivalent nutritional benefits compared to other fruit and vegetables.

 The Davidson plum also contains very high levels of potassium. Potassium helps our muscles move, our nerves work and our kidneys filter out toxins. It also plays a vital role in our metabolism.

A good source of Vitamin C, almost 100 times the amount found in oranges.

They are also a unique dairy-free source of calcium and contain significantly more lutein than an avocado (thought to be the primary source of lutein). Lutein is a carotenoid vitamin that plays an important role in eye health.

 The skin of the Davidson plum contains the majority of the nutrients, so it is recommended to consume the fruit in full for all the benefits.

 Food uses

 Davidson plums are usually combined with other ingredients to balance out their intense, tart flavour. The intense burgundy colour of the plum can act as a natural food colorant giving it many uses in food manufacturing industries.

 As a fresh fruit they are used in a range of sweet and savoury preparations. Davidson plums can be cooked down to make sauces, preserves, chutneys, and pie fillings. They can be macerated or pressed to make marinades, glazes, and dressings. Additionally, they are used to make juice, wine, liqueurs, and cordials.

 For convenience, many health food companies are freeze-drying or air drying the fruit and creating powders that can be added to numerous recipes and dishes. These bright powders have been used on cooking shows like Masterchef.

 Studies are also being conducted on the Davidson Plum’s antimicrobial properties, which are thought to act as a natural food preservative.

However you try this amazing fruit, it definitely has some great benefits for our health.

Till the next post,

Live Clean n Prosper

Sources – Wikipedia , Australian Native Food and Botanicals, Specialty Produce, Sustainable Gardening Australia